Do you journal? It is my absolute favorite thing in the world. I love words and when I can’t vocalize them, I write them. As a teen and even now that I’m a mom too, I use journaling every day. Join me every Friday for JOURNAL TIME where we explore a new journaling prompt every week.

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Being vs. Doing

Let today be less about doing, and more about being.

Let it be more about remembering who you are and why you’re here.

Just let it be.

Stillness births new ideas greater than action. Do take action, but make sure that you are calm, you are cool and that you’re doing it because you want to. And if it is something you don’t want to do, but know you have to, ask yourself this: What do I need to remind myself of in order to feel better about this task? What can I choose to focus on that feels a little bit better than just dreading it?


That’s what I need more of.

Patience with myself. With the world. With the way that everything is unfolding.

I’m learning it.


Trusting myself. Trusting that all is well. Trusting that I can do this.

I’m growing it.


Reminding myself of what I’ve accomplished. What it took for me to be able to accomplish it. And knowing without a shadow of a doubt that I can do it again.

Yes, I can.

Because I want to. And that wanting and that desire is greater than the stress. It’s greater than the fears that are surfacing. It is greater than my old ways, old beliefs, old…stuff.

I am being.

The absolute best version of myself that I can be.


Write down and answer the following questions:

What do I need to do when I’m starting to feel overwhelmed?
What activities most nurture my patience?
How can I accept this situation + learn from it?
How can I accept myself?


When you’re done, take some deep breaths and wrap your mind around this:

All is well. <3 <3 <3

Bonus: Make a “to be” list, rather than a “to do” list and share it here! Who do you choose to be today?

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Creation vs. Destruction

Hoods is still alive, but the flowers he's been sleeping and peeing on are not.

Hoods is still alive, but the flowers he’s been sleeping and peeing on are not.

Some days are significantly more challenging than others.

But rest assured, those are the days that will teach you the most.

That is, if you’re choosing to look for what they might be teaching you.

There is a destructive part of you.

Call it the past.

Call it ego.

Call it fear.

Call it whatever you’d like, but decide that it doesn’t get to overpower you any longer.

You’ve made it this far because you’ve chosen.

And you keep choosing not to listen to old thoughts.

And you keep finding new ones that feel just a little better.

Because it feels good.

And it’s just the right amount of good.

Not so much that you’ll be overwhelmed with the big change.

But enough to keep you seeking.

Keep you wondering.

Keep you hungry for more.

Because you’re a creator.

No longer are you willing to listen to what the destroyer has to say.

You’ve had enough.

You’re ready.

You’re ready to change your life.

And you’re in the process of transforming it right now.

Some days its easier to forget you’ve got a choice.

Some days there isn’t a doubt in your mind.

It’s all ebb and flow.

It’s all perfect.

And we’re ALL doing our best to remember that.


The past has served a great purpose in your life (in all of our lives).
Today, write about your biggest life lessons.
And how they have impacted you.
Now write down and answer the following question:
If I had one core lesson or message to share with the world, what would it be?
(Mine is “you are enough and you can do anything”)



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1 2 3 4 Years Sober (Journal Time!)



Yep, that’s right.

I’ve been sober for four years.


Not a drink.

Not a puff of the ganj.



I’m excited (if you can’t tell).

For two reasons.

That being the first.

The second,

I feel better than any drug ever made me feel.


Because I’m doing what makes me happy.

I feel in total alignment with the highest most

creative and confident part of myself.


When you’ve got that, you don’t need much else.

You know who you are.

You know what to do.

You’re ready.

You’re willing.

You trust.


And nothing can take that away from you.

It’s that simple.



First make a list of 10 (or more) things you’ve accomplished throughout your life.
Then, write down and answer the following questions:
What qualities did I need in order to overcome these things?
What can I do today to nurture these qualities?


*Bonus: Give yourself (and your journal!) a big ‘ol hug and say,


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An Opportunity, A Gift (Journal Time!)

This week, all three people I had appointments with were either extremely late or didn’t show up.

This left me with an underlying feeling of WTF?!

According to the Law of Attraction, I created this in my life.

Mkay, great.

So why did I create it?

I’m still not 100% certain, but I have an idea.

I’ve been asking for more alone time, so I took the time I had to meditate and do some networking (WIN!)

It seems that was the most important thing and what I needed.

In the past, I would have thrown a pity party for oh, a few days. I would have either been figuratively or literally banging my head against the wall trying to “figure out” why this was happening.

I know better now (WIN #2)

Gift number two that came from this:

It was an opportunity to love myself anyway.

As of late, I’ve been choosing to know that no matter what happens or what things appear to be, I’m still alright.

I don’t have to know why.

And in fact, it doesn’t make me feel too hot when I think about why.

I panicked briefly and thought it was because something was wrong.

I accepted what was happening.

And that created space for me to see, feel and know that maybe, just maybe, it meant that something was going right.

And things just aren’t what they appear.

Gift number three that came from this:

It created time for me to do my journal time today.


That being said, grab your journaling supplies and lets do this.

Write down and answer the following questions:

What can I do to ensure that I am accepting myself and allowing something even better to show up?
What wins and gifts have come from this situation?
What did I learn about myself from this?


Let me know how it goes. 🙂

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Love Letters and Long Goodbyes (A Journal Time Exercise)

Adin wanted to announce that today is Journal Time. And he’s pretty cute, so I said okay.

So the title of this is super emo, huh?


Over the past couple weeks, all of these old memories (good and bad) have been surfacing.

I started thinking about all the people I’ve ever crossed paths with and I felt a deep sense of

love and gratitude.

The first I love yous.

Last goodbyes.

I wondered if they were experiencing the same thing.

It was nostalgia galore.

It was as though my body was saying goodbye to each person.

Each memory.

They’ll always be there.

But, I’ve committed to this new me.

The one who doesn’t drink or do drugs.

The one who doesn’t cut herself.

The one who doesn’t need you to accept her.

The one who instead meditates every day.

The one who wrote a book.

The one who is following her dreams.

And refuses to give up.

That’s who I want to be.

My stake is in the ground.

My heart, illuminated.

I’m not afraid to say goodbye to the past.

I love you.



Are you ready to get nostalgic with me? Grab a journal (or a piece of paper or whatever you kids write on these days) and begin by writing down these questions:

If today were my last day on this planet who would I still have something to say to?

What would I say to this person or these people?


After answering these questions, write a letter to each person. Tell them exactly how you feel. Tell them thank you. Tell them you’re sorry. Whatever you need to say, say it. The universe will deliver these letters energetically whether you send them or not. The person will feel it. And you’ll know. And they’ll know. That it’s time to move on. It’s time to take back the parts of yourself you’ve given away. And give back the parts you’ve taken. We all deserve to live full lives as whole people.

And that’s exactly what writing these letters will begin to do.

If you’ve feeling extra brave and you feel like you need to send these letters, by all means do it.

Above all, have fun.

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Magic Moments (Journal time!)


You’ve probably seen this photo before.

It’s one of my favorites.

To me it represents the magic that can be found in the most mundane moments.

All you have to do is pause

and look around.

Magic is everywhere.


Today I decided I am ready for a total revamp.

I am ready to allow something better.

I am ready to feel at ease and even excited about my future.

I am ready to learn.

I am ready to teach.

I am ready for MAGIC.

I am ready to believe that anything is possible.

I am ready to see it, feel it, witness it, CREATE IT.

Live it.

I am ready to listen to my gut.

It has, after all, never done me wrong.

I am ready to acknowledge that.

I’ve always had a willingness to ask why.

To wonder how.

It’s just my nature.

I’m curious.

I’m interested in what goes on in other peoples minds.

And in what they have to say.

I wonder if anyone else thinks the way I do.

And when I wonder, I know.

Because I can feel them (you) wondering, hoping, dreaming, believing.

It’s safe for us to come out of hiding.

When we want to.

It’s safe to say

I’m bi-polar. I have ADD. I am OCD.

And guess what?

I’m doing a helluva job.

I’m still standing (at the moment I’m sitting).

And if you’re reading this, you are too.

You’re breathing.

You’re seeking.

And YOU are doing a helluva job.

You’re alright.

You’re more than alright.

You’re magic.


I know you’re experienced your own magic, your essence, your brilliance, your creativity.

Today, write about what makes you magic.

Things you’ve accomplished when the odds were against you.

What can you do to ensure that you feel this, know this and continue to be the most magical you?


And when you’re ready/willing, share that magic with the world.

The world can always use a little more magic.



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Al Einstein, You Rule.

You know when something totally awesome and unexpected happens and it feels like it’s almost to good to be true?

And then the ol brain kicks in and says it is too good to be true.

And proceeds to do everything in its power to convince you that good things aren’t happening.


Then you also have those moments where you completely take in and allow the good feeling to envelope you.

I prefer that.

But there is a part of me that does not.

I call her fear.

She’s afraid to let that love in.

So, how do we convince fear that everything is just fine?


First, pay close attention to how you’re feeling. She (or he) will creep up on you. I’m not saying this to scare you, but to reassure you that you have a choice. Find a way to love yourself anyway.

Second, when you realize what your thoughts are and how they’re making you feel, make a decision. You can decide to continue to have the thought or you can look for one that feels a little better. What will bring you a sense of relief and put you at ease in this moment? What do you really need right now?

Third, do something different.

I believe it was Albert Einstein who said:

“Insanity is doing the same thing over and over again and expecting different results.”

Makes sense right?

We got to where we are because of the thoughts we’ve had. Those thoughts became beliefs. A belief is just a thought that we think over and over again.

Which means, we aren’t doomed.

It’s an addiction.

A pattern of thought.

Yet, as we choose and keep choosing who we want to be and how we want to feel, we become stronger. Our brains may take a little while longer to catch up with our dreams.

The only way to help fear out is to love her (or him!) anyway.


It is so important to have a plan in place when you become aware that you’re having thoughts that make you feel like punching things. And if you haven’t found the perfect formula, well I don’t think anyone has.

The best formula is knowing that you’re strong enough, good enough, smart enough, capable enough to find a solution. And maybe the only solution is knowing.


So your JOURNAL TIME exercise today is to write about what you have done that has worked for you.

What is helping you grow?

What makes you feel good?

What can you do to ensure you are focusing more upon that?

What will you do to make yourself feel better next time you’re aware you’re in a negative thought pattern?


For extra credit:

Post in the comment section how you think continuing to focus on what IS working for you will impact you.




Invoke Your Journal

iloveyoujournalSo if you’ve been keeping up, you’ve caught on. Friday is and will always (until further notice) be “journal time!” day which is the term I coined in my book.

I will give you creative prompts to make your journaling intentional and fun.

I believe in the power of journaling.

I have seen and continue to find evidence of the amazing things I’ve overcome and the amazing goals I’ve accomplished in my life with the help of my journal.





In fact in my journal I just completed I wrote down,

“I have decided to unapologetically use the word shit more often.”

So there’s that.


The photo is an introduction to my new friend, who I’ve decided will be my most magnificent manifesting journal of all time.



Today, I’d like to encourage you to explore what you’d like to accomplish with your journal, by writing down and answering the following questions:

What do I wish to create?
What do I wish to heal?
Who will this journal help me become?
By the time I reach the last page of this journal, I will have ___________.

I believe anyone can write their way to anything they can imagine. The more deliberate you are about your journaling, the greater its (and your) power will become.

If you decide that together, you and your journal will be unstoppable,



So it is. So it is. So it is.

Happy Day! Happy Journaling!


Love always,



p.s. If you love these posts, become a fan on facebook. There you can post photos of your own journal! I would love that!

Mindfulness for teenagers

Love Letter to an Emotion (JT!)

Today, choose an emotion that tends to cloud your thinking and dominate your reality.

Pick the one that stands in your way.

Now, write a letter to that emotion.

Find a way to accept it as is without trying to change it.

Find a way to know that having this feeling is okay.

The more you can love everything as is, the quicker it will morph.


Here’s an example:

Dear Rejection,

I hear you loud and clear.

I feel you.

I see you.

Sitting by yourself crying thinking no one’s looking.

I see you.

I know what you want to do.

You want to push back.

You want to say, “fuck you.”

And walk away.

You seek revenge.

You seek acceptance.


I know you very well.

And I still love you.

I won’t do the things you want me to anymore.

I don’t have to.

I’ll sit with you.

I’ll listen to you.

But I will not become you.

I will love you.

Because you’re part of me.



Faith, Trust and Pixie Dust (Journal Time!)

I recently asked a coworker how she stayed sane while working so many hours.

“Faith, trust and pixie dust,” she replied.

I hadn’t realized that was from Peter Pan until a few nights ago when me and the fam were laying in bed watching it together.

I thought it was interesting that in order to fly, they simply had to think about something they loved or something they really wanted.

They didn’t have to think about how they’d get in the air, or even about flying at all.

By focusing on something wonderful, they allowed it to happen.

Same goes for us in real land.

Pleasant thoughts raise our vibration.

They make us feel good.

And when we feel good, we are flying.

It reminds me of the old Emerson quote,

“Nothing great was ever achieved without enthusiasm.”

It’s true.

You won’t accomplish much if you’re not excited about the outcome.

When you are excited and hopeful, the universe will provide the pixie dust.

No questions asked.

(And I’m not talking about the drug)


So for today, write a list of 10 words that make you feel good.

When you’re done, read them out loud, taking note of the word that makes you feel your absolute best.

Make it your theme word for the day.

Let’s say your word is spectacular. Find ways to incorporate the word itself into your day. Jump at the opportunity to use it in sentences.

Deliberately do things that will make you feel spectacular.

Or say, “I am spectacular!  Better recognize.”


You already are.

You don’t even have to try.